Natural Foods Containing Nitric Oxide

Nitric oxide is a gas that plays a vital role in the health of your cardiovascular system and regulates a variety of other physiological functions including reproduction. Foods do not naturally contain nitric oxide, but the natural foods you eat provide the substances your body needs to internally produce nitric oxide. Research published in a 1998 issue of “Human Reproduction Update” states that the human body produces nitric oxide from the amino acid L-arginine. Eating foods that contain arginine increases the amount of nitric oxide in your body.

Role of Nitric Oxide

Nitric oxide increases the flow of blood to your heart and inhibits the process of atherosclerosis – the buildup of plaque on the walls of your arteries. Your body produces the majority of nitric oxide in the skin cells lining the walls of your blood vessels. The nitric oxide gas stimulates your blood vessels to dilate, prevents fats and cholesterol from depositing on blood vessel walls, and inhibits the aggregation of platelets within your vessels. In this way, nitric oxide helps reduce your risk for heart disease.

Arginine in Protein

To increase the nitric oxide in your body, eat more foods that naturally contain the amino acid arginine. Although your body can produce some arginine, it cannot make enough to meet the needs of your body. Amino acids are the building blocks of proteins, so to increase your intake of arginine, increase your protein intake. Animal proteins, like meat, fish and dairy foods, contain all the amino acids your body needs, including arginine, but some plant proteins also are good sources of arginine.

Sources of Arginine

Although red meat contains a lot of protein, it also contains a significant amount of fat. When choosing high protein foods as a source of arginine, pick foods low in fat and cholesterol to promote a healthy heart. Cold water fish like tuna and mackerel serve as good sources of protein, contain arginine, and provide healthy omega-3 fatty acids. The USDA National Nutrient Database reports that 3 ounces of light tuna packed in water contains nearly 22g of protein with 1.2g of arginine. Shellfish, like mollusks, are also considered high arginine foods, with a 3 ounce serving providing 4g of arginine. Non-animal sources of protein that contain high arginine levels include beans, soy foods and nuts like walnuts, which contain 1.8g in a 3 ounce serving, and almonds, which contain 2.1g in the same serving size.

Role of Calcium

Calcium, an essential mineral, triggers the chemical reactions that activate the enzymes necessary to produce nitric oxide from arginine. Therefore, to produce the highest amounts of nitric oxide from the arginine in your foods, eat foods rich in calcium. Such foods include dairy products like milk, yogurt and cheese and green leafy vegetables like spinach, kale and broccoli.